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I wish to improve my fitness for football. At the moment I participate in football twice a week, training for the college team.

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I wish to improve my fitness for football. At the moment I participate in football twice a week, training for the college team. Football requires many physical fitness requirements. Theses are Strength, Speed, Flexibility and Endurance. Strength is the ability to exert a force against a resistance. Having strength allows the participant to be the stronger person when going for a challenge and hopefully resulting in winning the ball. Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Having speed allows the participant to gain an advantage over their opposition when a quick burst of acceleration is needed. Flexibility is the range of movement around a joint. Having good flexibility is important because it prevents injuries from over stretching or getting into a bad challenge. ...read more.


A footballer needs agility to be able to take his/her opponents on with confidence and allows them to trick their opponent and send them the wrong way or through fancy footwork. Balance is the ability to control the body's position, either stationary or while moving. Balance allows Co-ordination is the ability to integrate the above listed components so that effective movements are achieved. Co-ordination allows a footballer to place the ball more accurately when passing, heading and shooting. Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movements. Power again gives you an advantage over your opponent, when going in for a challenge if you have more power then you are most likely to win the ball. The more power you have the harder you are going to hit the ball therefore you are more likely to score a goal. ...read more.


Basically to complete this test you step up and down the platform (step) at a rate of 22 steps per minute for me, and if a male was completing this test it would be 24 steps per minute for a total of 3 minutes. After the three minutes you immediately stop and the heart beats are counted for 15 seconds from 5-20 seconds of recovery. The disadvantages of this test is that biochemical characteristics vary between individuals e.g. taller people have and advantage but this doesn't matter so much for me because I am testing my personal fitness. Therefore as long as I take the same test at the start and at the end of the program it will show whether my cardiovascular endurance has improved or not. The advantage of taking this test is that the equipment and the cost involved are minimal, the test is only short therefore little time is required and it can be self-administered. pepone1 ...read more.

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